Can I do CrossFit at home?

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While the short answer to this question is yes, there are some very good reasons to not abandon the Box exclusively for CrossFit training. We will show you some good CrossFit exercises than can be done at home to accompany your gym workouts and will go into detail as to why it is worth attending classes instead of undertaking your own CrossFit regime at home.

CrossFit Exercises for the home.

Use any combination of the following for a workout.
Do as many reps as you can in a minute. Have a maximum of 1 minute’s rest between each exercise.

Repeat as many times as you can.

  1. Push ups. Try to do these with handles if available. If not available, try to improvise (two bricks maybe?). If there are no other options, then do on your knuckles. If you have a ball available, do them with one hand on the ball.
  2. Hard running (nearly a sprint) for one minute. If possible then run up an incline.
  3. Bodyweight Squats. Try to do these with your hands behind your head or with your arms folded.
  4. Burpees.
  5. Chin-ups. Raise your knees in the same motion for a core strength benefit to the exercise as well.
    This technique was developed in Sydney, Australia and has since been adapted all over the world.
  6. Sit-ups. Add some weight to your chest for extra stress. If you can find an incline bench at home, even better.
  7. Pistol Squats. Good for developing balance as well.
  8. Pull-ups. Use a variety of hand placements, wide and narrow.

Combinations of these exercises can be a great temporary replacement for the CrossFit Box if you are unable to attend a class or you are away on a trip. They will sustain your condition (maybe even improve it), but the real reasons you should not trade your Box for home exercises are largely undocumented, but clear.

Some CrossFit exercises require equipment. To get the full benefit of the CrossFit program, you should include these. Paying for all of the equipment you can enjoy at the Box will end up being expensive. Also, new pieces of equipment are continually being added as the program expands. If you are training (or not training) at home, you won’t get the opportunity to take advantage of these.

Training at home has poor psychology attached to it. Unless you are super disciplined, it is far too easy to stop a workout before you should and not train as hard as you could be. No-one is there to keep you motivated and when you throw in any one of the numerous distractions around the house in, it is so easy to stop. Homes are designed to be comfortable places and soft places to fall at the end of the day. This is a contradictory environment for where you want to train hard and push yourself.

The lack of professional CrossFit trainers in a home setting means you aren’t going to get the most progress possible. These trainers are there to give you advice and teach you technique. You can only teach yourself so much to advance. A qualified trainer can help your training reach its full potential.


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